Caruru: what é, benefícios and how to make it (with recipes)

Caruru is a plant rich in calcium, magnesium and manganese, essential minerals for the formation and maintenance of he althy bones and teeth, helping to prevent osteoporosis, falls and fractures.

In addition, this unconventional food plant is also rich in fiber that helps fight constipation, because it increases the volume of stools and stimulates natural bowel movements, making stools pass more easily through the intestine.

Also known as bredo, Brazilian amaranth, green amaranth, caruru-bravo or pig caruru, this plant is found in fairs and supermarkets, it has a flavor very similar to spinach, where the leaves and seeds can be used cooked or sautéed in beans, in pancakes, pies, farofas, cakes and breads.

He alth benefits of pigweed

Because it has good amounts of calcium, magnesium, manganese, potassium and fiber, pigweed can be indicated for:

1. Preventing Osteoporosis

Caruru is rich in calcium, manganese and magnesium, minerals that participate in the formation and maintenance of bone he alth and, therefore, help to prevent osteoporosis, preventing the occurrence of fractures and falls.

2. Fight constipation

Because it is rich in insoluble fiber, a type of fiber that increases stool volume and improves natural bowel movements, pigweed helps fight constipation. Find out about other fiber foods that improve bowel function.

3. Controlling blood sugar levels

Caruru is rich in manganese, a mineral that participates in the production of insulin in the pancreas, helping to control blood sugar levels.

In addition, pigweed is also rich in fiber that slows down the absorption of sugar from food, balancing blood glucose levels and preventing insulin resistance and diabetes. See other foods rich in fiber.

4. Lowering cholesterol

The fibers present in pigweed reduce the absorption of fat from food, helping to reduce cholesterol and triglyceride levels in the blood, and preventing diseases such as atherosclerosis, heart attack and stroke.

5. Avoid high blood pressure

Caruru has great amounts of potassium, a mineral that helps eliminate excess sodium from the body, promoting blood pressure balance and preventing high blood pressure.

6. Promote weight loss

Because it is rich in fiber, pigweed prolongs the feeling of anxiety, decreasing hunger throughout the day and thus promoting weight loss.

Caruru also has a diuretic action, because it contains great amounts of potassium, a mineral that helps eliminate excess body fluid, helping to deflate.

7. Improve mood

Caruru is rich in manganese, magnesium and zinc, minerals that improve brain function and participate in the production of serotonin, which is a neurotransmitter that helps reduce anxiety and improve mood.

8. Strengthen the immune system

Because it contains zinc, vitamin C and manganese, which are compounds with antioxidant properties, pigweed strengthens immune system cells, helping to prevent and fight infections such as flu, allergies and colds.

9. Keeping your skin he althy

Caruru is rich in beta-carotene, a bioactive compound with antioxidant action that protects he althy cells against damage caused by free radicals, maintaining skin he alth.

In addition, pigweed is also rich in zinc, a mineral that participates in the production of collagen, a protein that helps keep the skin firm and hydrated, thus preventing sagging and the formation of wrinkles. Discover other foods rich in zinc.

Nutrition Facts Table

The following table contains the nutritional information for 100 g, equivalent to 10 tablespoons, of cooked pigweed:

Components	Amount in 100 g (10 tablespoons) of cooked pigweed
Energy	34 calories
Proteins	3, 3 g
Fat	0, 6 g
Carbohydrates	6, 1 g
Fibers	4, 6 g
Calcium	441 mg
Magnesium	120 mg
Phosphorus	71 mg
Potassium	142 mg
Zinc	4, 6 mg

To obtain the benefits of consuming pigweed, it is also important to maintain a he althy and varied diet and practice physical activities regularly.

How to make pigweed

Caruru should always be consumed cooked, to avoid the ingestion of toxic compounds that some species, when consumed raw, may have. This plant can be added to beans or used in the preparation of pancakes, omelets, pies, cakes and breads.

He althy pigweed recipes

Some he althy and tasty recipes with caruru are omelets and pies.

1. Pigweed omelet

Ingredients:

• 4 eggs;
• 2 tablespoons of olive oil;
• 1 bunch of pigweed (with leaves and stems) washed and chopped;
• 2 cloves of minced garlic;
• ½ chopped white onion;
• ½ bunch of chopped parsley;
• 2 chopped tomatoes;
• S alt to taste.

Preparation method:

In a frying pan, heat the oil and add the garlic, leaving it to brown over medium heat. Add the onion and mix well. Add the eggs and s alt, mixing carefully. Add the chopped tomatoes, mixing carefully so as not to release too much water. Add the chopped parsley, leaves, stalks and seeds, mixing well to combine with the other ingredients. Cook for 2 minutes on each side and turn off the heat. Serve next.

2. PANC pie

Ingredients:

• 3 eggs, 12 tablespoons of whole wheat flour;
• 1 cup of skim milk tea or vegetable drink;
• ⅓ teacup of olive oil;
• 1 tablespoon of baking powder;
• 1 pinch of s alt;
• 1 small bunch of chopped spinach;
• 1 bunch of chopped pigweed;
• 1 chopped tomato;
• 1 chopped onion;
• Parsley, black pepper and s alt to taste.

Preparation method:

Preheat the oven to 200ºC. Beat the eggs, wheat flour, olive oil, s alt and yeast in a blender. Transfer half of this dough to a medium shape already greased with a little oil. In a bowl, mix the spinach, caruru, tomato, onion and seasonings, and then place on the dough in the form. Cover this filling with the rest of the dough and take it to the oven to bake for 30 to 40 minutes or until the pie is golden. Wait for it to cool and serve.